REVEALED: How to eat AND stay fit!

Ghee isn't bad; rice is nice; eating isn't bad for weight-loss!

Celebrity fitness instructor Rujuta Diwekar shares simple yet effective tips to lose weight.

Rujuta Diwekar is probably best known for being the reason behind Kareena Kapoor's size zero. But the celebrity dietician's most important contribution to wellness industry is the importance she puts on going back to traditional Indian foods rather than following fad diets.

The idea that she explored first in her debut book, Don't lose your mind lose your weight and carried it forward in her second one, Women and the weight loss tamasha is now being translated into a video book, Indian food wisdom and the art of eating right.

Shot in Rishikesh and her farmhouse in Sonave, the book that is 'read out' in a DVD format attempts to hark back upon the ancient wisdom on what to eat, how much to eat, when to eat and how to stay healthy.

In the Indian food wisdom and the art of eating right you learn why ghee isn't bad, why rice isn't taboo and seasonal fruits like mango, chickoo, etc aren't bad for your health.

Diwekar took questions from our readers today on effective ways to lose weight. Here's the transcript of the chat:

Rujuta Diwekar
Hi! Thanks for joining me

Laxmi Karpe:
Hi Rujuta, I need some recommendations on food before a workout. Normally feel starved and low on energy during the workout. I workout in the evenings after office hours.

Rujuta Diwekar
Just keep a gap of 2hrs between your meals and workout. If not a fruit works very well as a pre w/o meal

Sabina Anjum
Hi Rujata, I am 127 KG and tried every thing in terms of "Expert Diets" and "GYM WT loss programs". I am Diagnosed as Morbid Obese and can't have home cooked food always coz of my travel. Pls help

Rujuta Diwekar
Guess you can make yourself a veg sandwich by 6ish and then have a boiled potato protein shake post dinner. That way you won't be hungry post dinner. Also, don't take those labels too seriously, please. Start with gymming once a week, carry home cooked meals when you are travelling. Eat local fruits and dishes while on travel. Take it one step at a time and peak fitness will be yours in no time

Darshana Barge
Hi RujutaI have gained weight during my pregnancy to 73kg from 55kg. I wan to reduce at least 15 Kg. Can you suggest me what will help me in reducing the weight

Rujuta Diwekar
Get rid of the weight target first. Focus on getting better sleep, start with once or twice a week of workouts, don't skip any meals and take time out for yourself on a daily basis. You will be back in shape before you know. In my latest DVD Karisma Kapoor talks about how she lost weight post baby. Grab a copy:)

Pradeep kadu
What should be the ideal weight for a male of 171 cm ht and 50 yrs of age?

Rujuta Diwekar
There is no such thing as ideal weight

VS
What is your take on Ghee you get in the market and the MTR upma and poha mix. It is sometimes not possible to prepare things from the scratch at home. Can these be equally good n healthy??

Rujuta Diwekar
Ghee is great but pre made meals are not

Richa Bhatnagar
Hi Rujuta, I have read both the books and the DVD is fantastic. I would like to know as the call centre culture - graveyard shifts affect the health and sleeping pattern terribly. Are there things a person can do to improve their health when the biological clock gets screwed up due to external factors?

Rujuta Diwekar
Thanks Richa for loving both the books and the DVD. You are inspiration to many on the page. WWLT has a diet recall and recommendations for the graveyard shift, please check that in appendix

Laxmi Karpe
Rujuta, you recommend freshly cooked meals., which is not possible when one has to be out for 8 to 9 hours due to work, Whats your advice for such people?

Rujuta Diwekar
Eat at least breakfast and dinner fresh. That way you will look and feel your age and enjoy those 8 hrs of work :)

Aditi
Hi Rujuta, Currently I am gymming rigorously since last 4 months but lost only 2 kgs. It consists of alternate days weights n cardio including spinning. Could you suggest Pre n post exercise diet. Currently I take a caffeinated drink after waking up n after coming back from gym I take a nutrition share n breakfast follows after an hour? Are supplements a must?

Rujuta Diwekar
Give it time, gymming increases lean body weight so you will look thinner than you weigh, which is a good thing. Stay off caffeinated drinks post workout

Vinod Jadhvani
How is U-Lipo technique for weight reduction? Is the wt loss due to it is permanent or just temporary?

Rujuta Diwekar
Only lifestyle changes is permanent, everything else is a compromise

Asha Parveen
Please can you suggest what to eat to get rid of pigmentation?

Rujuta Diwekar
Eat ghee

Ca Bharat C Bhandari
I have iron deficiency hence the doctor has prescribed iron tablets to me on a daily basis. As a result of this my weight inrease by 15KG. Now what to do as also have to avoid physical excursion.

Rujuta Diwekar
You shouldn't increase weight because of an iron tab. Is it just iron or something else that you are taking? Up your intake of vitamin B12 and fresh foods for better assimilation of iron

Neelam
Hi Rujuta, What should be the diet post workout? I do a workout either post breakfast or in the evening. I feel famished and low on energy post workout. Lot of people recommend protein powders such as herbal life, Amway etc. I am little confused about these protein powders. What is your take on this?

Rujuta Diwekar
My third book will have details of post workout meals based on the type of workout you do. Please have only whey protein shake if you are taking a supplement

Kinjal Soni
My weight has plateau at 76 kg for the last five years. I have no time to exercise. Any other way to reduce?

Rujuta Diwekar
Please make time for exercise. 2 hrs per week is all it will take to drop the weight.

Mayuresh Marathe
I am 35 and since 2010 I have been going to the gym but have only increased my weight from 47kgs to 53kgs. It doesn't go beyond that. Can you let me know where I may have gone wrong? (Meals 5, office times 10 hrs.)

Rujuta Diwekar
You will need to work on increasing carbs. Also try and keep carb to protein ration to 2:1

Dananjaypuri
What sort of foods are totally avoidable for the Indian body type

Rujuta Diwekar
Anything that's packaged and processed

Ponnambalam Vasudevan
I weigh have recently reduced from 107 to 103 kg by walking 9 km a day. Pls advice me to loosed al tleast another 10 kgs. I am 37 years old now

Rujuta Diwekar
Please start strength training in the gym. I am worried for your tendons, ligaments, bones and joints.

SanjayPatil
I am 37 yrs 88 kg and can I 2 hrs brisk walk per week reduce my weight? Or more needed to loose weight?

Rujuta Diwekar
Stimulate your body to hold on to more muscle -- that's the best way to lose weight

Sushma rao
I'm 25 kilos overweight I'm still 24 and I want to know how I could shed it. As I travel a lot I'm not able to use gym and eating eight small meals day is not working for me?

Rujuta Diwekar
Do 6 meals then, but focus on eating slowly. Also if not gym try other forms of exercise, like walking on sand, yoga

Shane Gonsalves
I am thin only but have a lot of fat on my belly pls guide ways to reduce it

Rujuta Diwekar
You can get rid of it by increasing your physical activity. move more, sit less

Victor Das
To keep my weight in control I eat 4 gauvas a day is it harmful taking 04 guavas. Please advise!

Rujuta Diwekar
If you loved gauvas and ate 4 or even 40 it wouldn't harm but this habit of eating guavas to keep weight down is not healthy.

Jinny
What is the best health advice you've received from your gurus?

Rujuta Diwekar
Wealth is not health :-)

Shweta Pathak
I follow diet plan as per your book and getting good results. When shall I consume milk? 11 am or around 3 pm? I take lunch at 1 pm and consume green tea at 3 pm

Should I drink green tea first thing in the morning? I have been advised to consume twice.

Rujuta Diwekar
No tea first thing in the morning, green or white. Milk is fine either at 11am or 3pm depending on what suits you better

Kaushal
What are the best foods for weight loss?

Rujuta Diwekar
Everything thats made at home, is fresh and seasonal

Richa
I have always been on a diet but now I don't have the energy nor the will to do anything drastic. I tried your plan for a week it helped me I started feeling more energetic though I gained some weight. Is tat normal? I start my day at 6am and finish by 11pm. Kindly suggest a diet plan. Also I have a 7-year-old celiac child, please give me a diet plan for her too.

Rujuta Diwekar
Please write to mitahar@gmail.com and I will be happy to help you with the daughter's diet. Also once you have the energy, long term weight loss will follow. So stay focussed on long term health versus short term weight loss.

Shweta Sarawgi
I am 31 years old and planning to conceive, I am about 3-4 kg overweight, which mostly is on my bust and belly. I try and follow basic rules of eating from your book. But the problem is that I cannot exercise much, I have tender knees. Dr says to avoid any sort of physical moment like extra walking, climbing stair and even yoga. Please help. Thanks

Rujuta Diwekar
I say change the doctor. Physical activity will improve chances of pregnancy not decrease them.

Shweta Sarawgi
I meant they say not to workout as my knee ligaments get frequent swelling. I have been working out from last 2 years and practicing yoga from last 8 months. Because of knee injury they asked me not to workout.

Rujuta Diwekar
You don't need to stop working out because of a ligament. In fact all the more you need to strengthen it. If you sign up with a good trainer, then they can help you with a workout which will help you lose weight and strengthen the ligament.

Deepa
I have shed all my pregnancy weight. I follow your 2hr diet plan consisting of everything homemade but recently I feel fatigued easily I just don't want to workout or do anything for that matter. I only want to sit idle or sleep. I am a mom of a 2-year old, work from home and do all the household chores. Please advice as I have completely lost motivation in life.

Rujuta Diwekar
It could be a drop in your Vitamin B and D levels or simply fatigue from looking after the baby. Please take time out and go on a vacation that will work like magic

Kavita Bavekar
Is it true that a longer, easier aerobic workout burns more fat than a shorter burst of heart-pumping exercise?

Rujuta Diwekar
No

Manikr
I am 27, thin at 62kgs and 5feet 11 inches tall. I have slightly high cholesterol and triglycerides. How can I reduce it? I tried gymming but didn't help. I eat a lot of proteins -- fish, fish oil, lean chicken, olive oil… etc

Rujuta Diwekar
Eat more local oils like groundnut oil and ghee. Also weigh has nothing to do with cholesterol. If you suffer from stress and don't sleep well, then your TG and cholesterol will be high. So work on improving your lifestyle.

Divya Ramanathan
Hi Rujuta. Can your please suggest a supplement for PCOS apart from B Complex and Calcium citrate? Thanks in advance.

Rujuta Diwekar
Will need to know everything about you before recommending a supplement, will need to study your diet in detail

Surjit Kaur
I am 64 years and have gained 12 kg in the last one year. I want to reduce to be active as I am still working

Rujuta Diwekar
It's easy to lose weight at any age. Keep your focus on eating small meals and join a gym for a good strength training program

Shweta Pathak
What's your take on green tea? I have lot of dark circles around my eyes and have been advised to take supplements and antioxidants along with regular food but it is not reducing

Rujuta Diwekar
Oh come on... dark circles are not going to vanish because of green tea. Get your diet in order, up your protein, sleep better.

Debabrata Ghosh
I am a vegetarian and I don't eat milk/paneer/curd/ ghee etc. Ever since I had a back surgery I cannot exercise and even it is difficult to do some yogasanas. Please help me as I gain weight easily. Age 37, Weight 76kg

Rujuta Diwekar
Join an Iyengar therapy class; they will help you with the asanas. Focus on eating fresh home-cooked meals.

Mangesh Patankar
What is the best way to lose weight when you hit the resistance level? I lot some 5 kgs and now not losing any further. Will detox diet like GM help to ride over the bump?

Rujuta Diwekar
Crash diets help you lose weight and gain double of it back. Stay off extreme and be patient with your body.

Guddy
How do you lose weight after pregnancy? Please guide.

Rujuta Diwekar
By staying fit before, after and during pregnancy.

Govind Bhat
Is yoga helpful to loose weight?

Rujuta Diwekar
It is helpful in many more ways than just lose weight.

Deepa
When is your third book hitting the stands? Could you please do a session down in the south as well?

Rujuta Diwekar
Will surely do a session in South soon

Gaurav
How you increase shine of eyes as I have yellow eyes?

Rujuta Diwekar
Increase water intake and eat fresh fruits.

Smita Khamkar
What is whey protein and how it is useful for post workout. My weight is 95 and I've lost 17 kg since last 6 months. Please could you advise?

Rujuta Diwekar
It's a milk protein, with a good profile of amino acids so it helps you recover from exercise and therefore aids in weight loss

Kinjal Soni
Rujuta I find swelling in my legs no other symptoms are there is it fat or water retention

Rujuta Diwekar
If it comes and goes it is swelling. So move more, eat more protein, drink more water, eat less processed

Kunika
I've been going to the gym for a month but I've lost no weight. Why?

Rujuta Diwekar
Because you never gained weight in 1 month either.

Hezal
Are all calories created equal? Do 50 calories of chocolate cause the same weight gain as 50 calories of grapefruit?

Rujuta Diwekar
What do you think. It's all a matter of where the calories are coming from.

Vaishali
Are four, five, or six small meals better than three big ones?

Rujuta Diwekar
Yes, for most sedentary lifestyles.

AUM
We are from Karwar coastal belt now settled in Mumbai… veggies, heavy rice eaters with coconut in every curries & amties. Do you suggest any diet plans for us to maintain our fitness & health to survive in stressful Mumbai life.

Rujuta Diwekar
Yes, please eat the Karwari local food with the rice, veggies, coconuts and peanuts. You will be in great shape both physically and mentally :)

Marepalli Padma
I am diagnosed as obese but my cholesterol is in normal. I have slip disk problem. Could you suggest me diet. I take green tea with sugar 2 cups daily. How do I lose weight?

Rujuta Diwekar
Read 'Dont lose your mind, lose your weight'. Follow the 4 principles and take to regular gymming and yoga for a stronger back.

Raghu
Your book is really very practical and a keep for life! I have never been "Fat" but I loved making changes to my eating habits and lifestyle based on your book and it WORKS! :) Thanks a ton for your efforts in presenting it to all who are interested. 

Rujuta Diwekar
Thanks:)

Khushroo
I am male 27 yrs old, 95 kg, 6' in height. I am going through your book currently and I am trying my best to adapt to it. I even joined a gym recently. I am almost in shape other than my belly fat. What can be the most effective answer to reduce belly fat? Also what is the best solution you recommend for severe constipation? Something which tastes decent.

Rujuta Diwekar
More activity is the key

Rahul Shah
I eat boiled vegetables -- beans, carrot, dudhi (sometimes), peas in my lunch along with salad - cucumber, tomato, carrot followed with yogurt. I feel very energetic with this lunch instead of our traditional roti sabzi lunch. Is this ok if I continue with the same lunch. I am a vegetarian.

Rujuta Diwekar
You have to do what suits your body.

Payal yhakker
My husband has been diagnosed with high triglycerides. What should his ideal diet be?

Rujuta Diwekar
Cut out the gaps and eat less processed food

Partha
I have been among your die hard fans after reading the book Dont loose your mind, loose your weight as it changed my entire life. I want to know can you please refer me some Yoga CD/DVD which will make me flexible and fit

Rujuta Diwekar
Join a yoga class

RainNSunshine
Are there any extra things to consider when trying to lose weight when one has hypothyroidism and is premenopausal?

Rujuta Diwekar
Yes, make more time for recovery and rejuvenation post exercise

Twinkle Dave
Hi Rujuta, Is calcium supplement necessary if I take milk and milk products regularly? What tests can I get done to know if it is needed or not? Please reply. I really want to be sure before taking calcium supplements.

Rujuta Diwekar
You can safely take supplements. Supplements are not an alternative to eating right or eating calcium rich foods.

Prasad Bhagwat
What would you suggest between whey protein and fat burners to supplement weight loss? I exercise regularly and avoid junk food.

Rujuta Diwekar
No fat burners please.

Thanks for joining me and thanks to Rediff for organising this chat. See you all soon.